11 Ways to Sleep Better With Type 1 Diabetes

From everydayhealth.com

Getting a good night’s sleep can be a challenge for people with type 1 diabetes. From navigating blood sugar highs and lows to equipment alarms and device discomfort, there’s plenty that can interfere with quality rest. 

Poor sleep isn’t just frustrating — it’s linked to suboptimal blood sugar management. People with type 1 diabetes who have poor sleep quality are more likely to have greater glucose fluctuations and more episodes of high and low blood sugar levels.

Fortunately, there are strategies for addressing the sleep problems that people with type 1 diabetes often face, to help ensure that nights are as restful as possible. 

1. Adjust Your CGM Alarm Settings

People who have a continuous glucose monitor (CGM) can set alarms that alert them when their blood sugar is too high or too low. However, these alarms can be disruptive to sleep.

Paediatric endocrinologist Kristin Arcara, MD, clinical codirector of the division of paediatric endocrinology and diabetes at Johns Hopkins Children’s Center in Baltimore, says that adjusting overnight alarms can help ensure that your sleep is interrupted less frequently: “Some CGM devices allow you to customize settings to make them different for daytime and night time.” 

It’s important to talk with your healthcare provider about how you customize your alerts for overnight use, she says, so that you can avoid alarm fatigue while remaining aware of blood sugar highs and lows.

2. Snack for Glucose Stability

“If your blood glucose levels are within target range but tend to drop overnight, having a snack that includes a quality carbohydrate and protein can help keep blood glucose levels steady,” says Toby Smithson, RDN, CDCES, senior manager of nutrition and wellness at the American Diabetes Association. 

But be careful with late snacks, because they can have the opposite effect: Too many carbohydrates can spike your blood sugar overnight, and snacks that require insulin can risk overnight blood sugar lows and roller coasters.

“The snacks that are better suited for bedtime are the things that are better suited for the rest of the day: fibre, protein, healthy fat, and complex carbohydrates, as opposed to high-sugar foods,” says Dr. Arcara.

3. Try New Device Locations

Not every CGM or insulin pump location is equally comfortable. It may sound like common sense, but if your device is uncomfortable overnight, consider putting it in a new location on your body.

“You have to consider how you sleep,” says Arcara. “If you sleep on your right side, don’t put it on your right arm, because it’s going to go off all night.” 

Your manufacturer’s instructions will tell you which parts of your body your device can attach to. Some people with diabetes choose to ignore these guidelines and stick their devices to different parts of their body, though this can’t guarantee optimal results.

“Devices are approved for certain sites, but patients certainly go outside of that and use them in different sites,” says Arcara. “It’s important to figure out what works for each patient.” For people who use an insulin pump and a CGM that communicate with one another, it may be helpful to put both devices on the same side of the body, she says. 

4. Don’t Overtreat Compression Lows

If your CGM has ever woken you up with a low blood sugar alert that didn’t make sense, you may have experienced a compression low. “Compression lows happen when a person puts weight on the CGM,” says Smithson. “For instance, if your CGM is on your upper arm and you’re sleeping on your arm, you may receive inaccurately low blood glucose results.”

If a compression low wakes you up, it can be tempting to reach for your bedside juice and go back to sleep. However, since these lows aren’t true lows, consuming fast-acting sugar will cause your blood sugar to rise — possibly way out of your target range — only to set off another alarm.

“If you get an alert for a low in the middle of the night ... and it doesn’t match how you’re feeling, it’s really important to do that finger stick,” says Arcara. “If it’s actually low, treat it, and repeat the finger stick in 15 minutes.” If the finger stick reads normal, go back to sleep.

5. Beware of the ‘Pizza Effect’

Sometimes, meals high in fat can lead to delayed blood sugar spikes, often occurring hours after eating. If you have a rich, starchy meal like pizza for dinner, it could result in blood sugar highs that present after you go to sleep, leaving you unable to respond with exercise or insulin. 

Pay attention to how different meals affect you. “Monitor glucose trends with what you eat, to understand which foods or combinations of foods affect your blood glucose levels,” says Smithson. 

If you’re using an insulin pump with automated insulin delivery, your system should take care of these blood sugar elevations automatically. Insulin pumps that aren’t connected to a CGM also allow you to preprogram doses of insulin if you know your blood sugar is likely to rise after bedtime.

If you’re not using an insulin pump or are not comfortable trusting those features and you plan to splurge on a richer meal, consider eating it earlier in the day, which could preserve your ability to react to subsequent blood sugar changes. 

“The approach might be different based on each person,” says Arcara, noting that some people may decide to avoid certain foods altogether, while others may choose to enjoy them only occasionally. 

6. Take a Tech Vacation

The constant barrage of information, warnings, and decision-making that sometimes comes with using diabetes devices can be emotionally draining or overwhelming. “For some people, taking a break from diabetes technology is helpful, although taking insulin and checking blood glucose levels is still required,” says Smithson.

If you want to take a tech vacation with type 1 diabetes, you need to be comfortable with giving yourself multiple daily insulin injections and testing your blood sugar via finger sticks.

For some people, the solution may be simpler. “If you’re feeling like you want a pump break, talk to your provider,” says Arcara. “Maybe a different pump would work better for you. Maybe taking a look at your continuous glucose monitor alerts would work better for you ... it really depends on what it is about the technology that’s causing you stress.” 

7. Strategize Your Exercise

While exercise can help improve sleep quality, people with type 1 diabetes need to be careful, as certain levels of activity can lower blood sugar levels both during and after a workout. Lowering blood sugar is usually one of the primary goals of diabetes management, but you still need to take care that a day of heavy exercise doesn’t drop your levels too low overnight.

“Having [an] idea of what your body does and how your body responds to different activities can help you make a proactive plan to avoid any issues with blood sugar overnight,” says Arcara. 

For instance, people on injections may decide to decrease long-acting insulin on nights that they exercise. People using pumps and automated insulin delivery systems will have special settings designed for exercise. “Turning that on while you’re exercising and leaving it on for a few hours afterward might be a way to avoid hypoglycemia overnight as well,” says Arcara. 

Timing exercise for the morning may also help, since evening and afternoon exercise may carry a greater risk of low blood sugar at night.

8. Keep Hypo Snacks Nearby

Like any time that you have low blood sugar, hypoglycemia that happens at night requires prompt treatment, but that can be tricky if what you need is located several rooms away from where you sleep.

“The last thing you want to do if your blood sugar is low and your brain is starving for energy is get out of bed and walk downstairs to the kitchen, because that’s not a safe thing to do sometimes,” says Arcara. 

Instead, it’s helpful to keep something to treat low blood sugar within easy reach. “Keep fast-acting glucose treatments like glucose tabs, hard candy, or juice boxes near your bedside,” says Smithson. 

9. Fine-Tune Your Basal Dose

If you’re frequently waking up to low or high blood sugar, it may be time to tweak the amount of basal insulin you’re using.

Basal insulin is the insulin that your body uses in the background over the course of a day, regardless of whether you’ve eaten a meal, to keep your metabolism running as it should. An insulin pump delivers a constant small trickle of insulin to serve as basal insulin, while those on injections use long-acting insulin that’s formulated to become bioavailable very slowly throughout the day.

Work with your provider if you think you need a change to your overnight basal rates, says Smithson. “It’s trial and error with finding the best basal rate for each person,” she says. 

“Depending on the pump system, there are different strategies you can use to ask the pump to be slightly more gentle with your blood sugar overnight,” says Arcara.

10. Switch to an AID System

An automated insulin delivery (AID) system allows your CGM and insulin pump to communicate with one another, with the goal being to keep your blood glucose in your target range, says Smithson. “It takes some of the constant thinking and adjustments of insulin dosing out of the picture, especially overnight when you should be sleeping,” she says.

For some people, an AID system can make sleep much better, since it can help prevent low blood sugar overnight and generally keep blood sugar more steady.

“Probably the most appealing feature of the automated insulin delivery systems is the overnight blood glucose management,” says Arcara, as they can decrease how often patients have to wake up in the middle of the night to address blood sugar.

11. Do a Safety Check as Part of Your Bedtime Routine

Needing to change an insulin or CGM site in the middle of the night can easily disrupt otherwise healthy sleep. 

A quick bedtime check of your status and diabetes equipment can help you avoid unnecessary overnight interruptions. “Have a routine of making sure that everything is in a safe spot for you to have a great night with your diabetes,” says Arcara. Before falling asleep, she suggests checking the following:

• Blood sugar level
• Insulin pump charge or pump battery level
• Insulin pump reservoir
• CGM status and time of expiration

The Takeaway

• Adjust CGM alarms for fewer night time interruptions, and place devices on parts of the body that you don’t sleep on, to prevent discomfort and compression lows.
• Stabilize overnight glucose with high-protein, high-fiber bedtime snacks, and be wary of the “pizza effect,” where high-fat meals cause delayed blood sugar spikes long after you’ve fallen asleep.
• Strategize the timing of exercise to avoid delayed hypoglycemia, and work with your doctor to adjust your basal insulin dose or pump settings on days when you’re more active.
• Establish a bedtime safety routine that includes checking all of your diabetes equipment and your blood sugar, and keep fast-acting glucose treatments like juice or tabs right next to your bed in case of an overnight low.

https://www.everydayhealth.com/diabetes/ways-to-sleep-better-with-type-1-diabetes/

Diabetics, this is what happens to the body when you skip meals

From indianexpress.com

Expert shares why regular meals are crucial for diabetes management

Managing diabetes isn’t just about keeping track of sugar intake; it also heavily depends on when and how consistently you eat. While occasional meal skipping may not feel like a big deal for most people, for someone with diabetes, it can quickly set off a chain reaction inside the body.

The body relies on a steady supply of glucose for energy, and when that balance is disrupted, it can impact more than just hunger pangs. To understand more about how skipping meals can affect the bodies of those with diabetes, we spoke to an expert. 

                            Type 1 vs type 2 diabetes: How meal skipping impacts blood sugar differently (Source: Freepik)

How does skipping a meal affect blood sugar levels in people with type 1 and type 2 diabetes differently?

Kanikka Malhotra, consultant dietician and diabetes educator, tells indianexpress.com, “Skipping meals impacts type 1 and type 2 diabetics differently.” For type 1s who don’t make any insulin, she says that skipping a meal can result in low blood sugar as their insulin continues to work in the absence of food. 

In insulin-resistant type 2 diabetes, Malhotra states that missing a meal can send blood sugar for a swing — either hypoglycaemic if you’re on medication, or hyperglycaemic later. In both types, skipping meals makes blood sugar less stable — but for different reasons.

Immediate risks someone with diabetes might face if they regularly miss meals

“The short-term dangers of skipping meals in diabetics are swings in blood sugar, particularly hypoglycaemia if you’re on insulin or some medications. Symptoms range from dizziness, fatigue, and shakiness to sweating and confusion to loss of consciousness,” notes Malhotra.

                         It is very important that the person with diabetes maintains a regular meal schedule (Source: Freepik)

She adds that skipping meals can make the person also irritable, hungry, and subsequently overeat, which can “overheat” blood sugar. Beyond that, skipping meals sabotages medication and can cause malnutrition and just generally poor diabetes management.

Can long-term meal skipping or irregular eating patterns worsen diabetes management or lead to complications?

Long-term meal skipping, or eating erratically, exacerbates diabetes and puts the diabetic person at additional risk for complications. “Blood sugar swings from irregular meals increase the risks of neuropathy, renal impairment, retinopathy, and heart disease. It can also exacerbate insulin resistance, encourage disordered eating patterns such as binging, and lead to weight cycling and malnutrition,” stresses Malhotra. 

She concludes, “It is very important that the person with diabetes maintains a regular meal schedule to maintain blood sugar levels, medication effectiveness, and to prevent diabetes-related organ damage.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

https://indianexpress.com/article/lifestyle/health/diabetics-this-is-what-happens-to-the-body-when-you-skip-meals-10198273/

This vegan diet cut insulin use by nearly 30% in type 1 diabetes

From sciencedaily.com

A low-fat vegan diet—without cutting calories or carbs—may help people with type 1 diabetes significantly reduce how much insulin they need, and how much they spend on it. In a new analysis published in BMC Nutrition, participants following the plant-based plan lowered their daily insulin use by 28%, while those on a portion-controlled diet saw no meaningful change. 

A low-fat vegan diet that does not restrict calories or carbohydrates may help people with type 1 diabetes use less insulin and lower their insulin expenses. The findings come from new research by the Physicians Committee for Responsible Medicine, published in BMC Nutrition.

Insulin is a hormone that moves glucose (sugar) from the bloodstream into muscle and liver cells, where it is used for energy. People with type 1 diabetes must take insulin because their bodies do not produce enough of it.

Some individuals with type 1 diabetes also develop insulin resistance, meaning their cells do not respond properly to insulin. When this happens, glucose stays in the bloodstream instead of entering cells. Dietary fat plays a major role in insulin resistance because it can interfere with the ability of glucose to move into cells efficiently.

Switching to a low-fat vegan diet cut daily insulin use by 28% in people with type 1 diabetes, while also lowering costs and improving weight and cholesterol levels. Credit: Shutterstock

Study Shows 28% Drop in Daily Insulin Dose

The new paper is a secondary analysis of a 2024 study conducted by the Physicians Committee. Researchers compared two approaches: a low-fat vegan diet and a portion-controlled diet. They examined how each plan affected insulin use and insulin costs in people with type 1 diabetes.

Participants following the vegan diet reduced their total daily insulin dose by 28%, or 12.1 units per day. In contrast, the portion-controlled group experienced no meaningful change. Researchers say the reduced insulin requirement likely reflects improved insulin sensitivity, which refers to how effectively the body responds to insulin.

Insulin expenses also declined in the vegan group. Total daily insulin costs dropped by 27%, or $1.08 per day, while costs remained essentially unchanged in the portion-controlled group.

Additional Health Benefits Including Weight Loss

The original 2024 study reported additional benefits from the vegan diet. Participants lost an average of 11 pounds and showed improvements in insulin sensitivity and glycaemic control. Cholesterol levels and kidney function also improved among those following the plant-based plan.

Rising Insulin Prices in the United States

The findings come at a time when insulin prices in the United States remain high. According to the American Diabetes Association, national spending on insulin has tripled over the past decade, reaching $22.3 billion in 2022. Rising usage and higher prices have driven much of that increase. After adjusting for inflation, the cost of insulin rose 24% between 2017 and 2022.

"As insulin prices continue to rise, people with type 1 diabetes should consider a low-fat vegan diet, which can help improve their insulin sensitivity and reduce the amount of insulin they need, potentially saving them hundreds of dollars a year," says Hana Kahleova, MD, PhD, the lead author of the study and director of clinical research at the Physicians Committee for Responsible Medicine.

Founded in 1985, the Physicians Committee for Responsible Medicine is a non-profit organization focused on preventive medicine, clinical research, and improving ethical and scientific standards in education and research.

https://www.sciencedaily.com/releases/2026/02/260212234212.htm

Diabetes isn’t just about sugar, it impacts every organ

From gulfnews.com

Dr Uwe Dalichow

Eyes, kidneys, heart and nerves are particularly at risk 

When people hear diabetes, they think blood sugar, diet, and medication. In fact, diabetes is a condition that affects the whole body. Over time, it can quietly impact several organs, in particular your eyes, kidneys, heart, nerves, and more.

Diabetes is one of the leading causes of death globally. In the UAE, where chronic diseases are rising, underestimating diabetes can have real consequences. For roughly 16 per cent of adults living with diabetes, complications can limit independence, reduce quality of life, and increase healthcare needs - often before symptoms are obvious.

Silent Damage from Diabetes

High blood sugar and high blood pressure can affect small and large blood vessels in the eyes, kidneys, heart, and brain.

· Eyes: Damage to tiny retinal vessels can lead to diabetic retinopathy and more than 60 per cent of people with type-2 diabetes develop it. Without treatment, it can progress to a more serious condition: diabetic macular edema (DME) which is a build-up of fluid that blurs central vision. Vision changes often arrive without pain or early warning with the resulting impact even more profound and life-changing, including vision loss, inability to work and severe limitation of independence. But timely treatment can stabilize or even improve sight.

· Kidneys: Diabetes is a leading cause of chronic kidney disease (CKD). Early kidney changes are silent, which is why screening matters. An estimated 40 per cent of people with diabetes develop CKD, which itself has stages (1-5). While CKD can be detected in earlier stages, patients may only see symptoms at stage 3 and at stage 5, patients require dialysis.

· Heart: Diabetes raises cardiovascular risk by 2-4 times. The combination of heart failure and other cardiovascular risks is a highly prevalent finding among people with diabetes in the UAE.

· Nerves: Diabetes damages nerves - especially in the feet, impacting balance, sensation, and mobility. This is known as diabetic neuropathy.

· Liver: High blood sugar leads to fat accumulation in the liver, which, if left untreated, can progress to liver scarring and liver failure.

While all this may sound alarming, early detection and treatment can make all the difference, yet many people living with diabetes simply don’t know that they need to ask for it.

What early action looks like

Most diabetes-related complications can be detected early through routine tests. You may ask your doctor about eye exams to detect any retinal vessel damage. Urine tests and specific kidney and liver function blood tests can identify onset or risk of CKD and liver disease. A lipid profile can help detect cardiovascular disease risk.

Because we require these whole-body assessments to help patients with diabetes, it is easy to see why an integrated care approach matters.

The UAE is building a more connected model of care

An integrated care model requires seamless exchange of data between care providers. In many health settings, this coordination is not easy to achieve, but in the UAE, health authorities are actively working towards this goal, as evidenced by recent initiatives.

In 2024, Emirates Health Services rolled out AI-based retinal imaging across multiple emirates, screening thousands of patients with diabetes and referring high-risk cases swiftly. With the expansion of health information exchanges such as Malaffi in Abu Dhabi and NABIDH in Dubai, the potential for integrated data sharing across hospitals is growing, helping physicians identify risks earlier and coordinate care across specialties.

Even when a patient does not have access to integrated care, they can still have the conversation with their healthcare provider to discuss and understand their risks. And this will only happen when patients view diabetes as more than just uncontrolled blood sugar.

A call to broaden how we see diabetes

Too often we treat diabetes as nothing more than a number on a glucose meter. That mindset misses the point: diabetes affects the eyes, kidneys, heart, nerves and more. When we recognize it as a systemic condition and act accordingly through prevention, routine screening and coordinated care, we can stop decades of preventable harm.

If you are someone living with diabetes: consult with your physician for proactive management of your blood sugar, and regular eyes, kidneys, heart, and nerves checks instead of waiting for symptoms to appear.

With proactive care, we can change the story of diabetes – from delayed detection of the systemic effects of diabetes to early action and healthier future.

Important note: This article is for general awareness and does not replace medical advice. Speak with your healthcare provider for personalized recommendations.

- The author, Uwe Dalichow is Head of Region EMA and Country Division Head MENA, Pharmaceuticals Division, Bayer

https://gulfnews.com/gn-focus/company-news/diabetes-isnt-just-about-sugar-it-impacts-every-organ-1.500440595

Type 2 diabetes – what are the warning signs, and how can I reduce my risk?

From restless.co.uk

Diabetes is a major health challenge in the UK, affecting more than 5.8 million people. While type 2 diabetes accounts for roughly 90% of diagnosed cases, Diabetes UK warns that up to 1.3 million additional people may have the condition without knowing it.

Uncontrolled diabetes can come with serious complications – such as eye problems, nerve damage, and an increased risk of heart attack or stroke. So it’s important that it doesn’t go unchecked and untreated.

While this may sound daunting, try to remember that diabetes is usually manageable. Many people live long and healthy lives if the condition is handled properly. There are also several things that can prevent, and even reverse, its development.

Here, we’ll take a closer look at what type 2 diabetes is, the warning signs, and how you can reduce your risk.

What is type 2 diabetes?

Type 2 diabetes is a condition that most commonly occurs in people over 40. Those with the condition either don’t produce enough insulin or their bodies become resistant to it, preventing it from working effectively.

Insulin is a hormone that’s made in the pancreas. It acts like a key, allowing the carbohydrates we get from food and drink (which are broken down into glucose) to enter our cells, where they can be used as energy or stored as fat.

When insulin isn’t being used by the body properly, blood sugar levels can become too high (hyperglycaemia). Levels that remain high can damage blood vessels and lead to health complications, with the heart, eyes, feet, and kidneys affected most often.

Type 2 diabetes differs from type 1 diabetes, which is usually caused by an autoimmune reaction where the body mistakenly attacks itself, destroying the cells in the pancreas that make insulin. Type 1 diabetes often runs in families and is usually diagnosed before the age of 40.

What are the warning signs of type 2 diabetes?

Symptoms of type 2 diabetes might not always make you feel unwell, which is why many people can live with it for many years without realising.

However, according to health experts, if you have type 2 diabetes, you might find that you…

• Urinate more frequently, especially at night
• Struggle to satisfy your thirst, or feel thirsty all the time
• Have a dry mouth

• Feel more tired than usual

• Lose weight without trying to

• Experience blurred vision
• Take longer to heal after a cut
• Get regular bouts of thrush and/or itching in your penis or vagina

• Experience nerve pain, numbness, or tingling in your hands and/or feet

• Have dark patches on your armpits, neck, and groin areas (this is known as acanthosis nigricans and can be caused by excess insulin in the blood)

It’s important to visit your GP if you’re experiencing any of these symptoms, as the earlier diabetes is diagnosed and controlled, the lower your risk of developing long-term health complications.

Health complications of type 2 diabetes can include…

• Diabetic neuropathy (nerve damage)
• Heart attack and stroke due to damaged blood vessels

• Foot problems, such as ulcers and infections, due to poor circulation and nerve damage

• Kidney damage and/or disease (nephropathy)

• Gum disease (more sugar in your blood means more sugar in your saliva)
• The development of certain cancers

• Sexual problems due to restricted blood flow to the sexual organs

• Eye problems due to damage to the eye’s blood vessels (retinopathy)

To learn more about the health complications of type 2 diabetes, it’s worth reading this page from Diabetes UK.

How is type 2 diabetes diagnosed?

Type 2 diabetes can be easily diagnosed with a blood or urine test, which can be administered at your GP surgery or local health centre. Alternatively, you can pay a fee to do a test at home using an online service, such as Thriva.

Once you post off your sample, you should receive your results and a doctor’s report within 48 hours. If your blood sugar levels are raised, you’ll be advised to discuss the results with your GP.

If you have diabetes, your GP will talk to you about the best ways to control it, which usually involves medication, insulin therapy, and/or lifestyle adjustments.

You’ll also be required to monitor your blood sugar levels at home and attend regular check-ups with a doctor or nurse to make sure everything is under control.

To find out more about what happens after a type 2 diabetes diagnosis, head over to the NHS website. Or, if you’ve recently been diagnosed, you may find this page from Diabetes UK helpful.

What is prediabetes?

If your blood test tells you that your blood sugar levels are high but not high enough for a type 2 diabetes diagnosis, you might be told you have ‘prediabetes’ or ‘borderline diabetes’.

Prediabetes is an important stage in the development of diabetes, and by making some lifestyle adjustments, it’s possible to lower blood sugar levels and prevent it from progressing to type 2 diabetes.

To learn more about high blood sugar levels, have a read of this advice from the NHS.

However, it’s important to note that blood sugar levels can be interpreted differently based on a person’s individual circumstances. Your doctor will be able to confirm what your blood sugar levels should be.

Could I be at risk of developing type 2 diabetes?

As well as looking out for warning signs of type 2 diabetes, it’s important to know your risk, so you can be proactive in taking control of your lifestyle.

According to Diabetes UK, your risk of developing type 2 diabetes increases if you…

• Are overweight or obese (particularly if you carry a lot of extra weight around your midsection). Obesity is thought to account for 80-85% of the risk of developing type 2 diabetes.
• Are white and over the age of 40, or Black African, African-Caribbean, or South Asian and over the age of 25.

• Are a man (diabetes is slightly more common in men than women).

• Have a parent, sister, brother, or child with diabetes (two to six times more likely).
• Have Black African, African-Caribbean, or South Asian heritage (two to four times more likely).
• Have a history of high blood pressure.

If you’d like to find out your risk of developing type 2 diabetes, you can do so in just a few minutes using this tool on the Diabetes UK website. You’ll need to know your height, weight, and waist size before you get started.

Find out my risk

How can I reduce my risk of developing type 2 diabetes?

It’s estimated that there are over 13.6 million people with an increased risk of developing type 2 diabetes in the UK today.

However, if you think you’re at risk, there are ways to reduce it. In fact, Diabetes UK has highlighted that getting help from your GP can help cut your risk of type 2 diabetes in half.

The main ways to reduce your risk of developing type 2 diabetes are…

1. Make positive changes to your diet

While it might seem obvious, eating a healthy, balanced diet is one of the best things you can do to maintain a healthy weight and improve your overall health.

Small but beneficial steps you can take include…

Reducing your intake of simple sugars and refined carbohydrates

High intake of simple sugars and refined carbohydrates can contribute to weight gain. Simple sugars are also rapidly turned into glucose and absorbed into the bloodstream, causing blood sugar levels to rise quickly.

One of the best ways to reduce your intake of simple sugars and refined carbs is to limit processed foods in your diet (as they’re often high in fat, sugar, and empty calories) and eat more whole foods.

If you have a sweet tooth and would like tips on how to reduce your sugar intake, it’s worth reading our article: 9 simple ways to cut back on added sugar.

Eating smaller, more frequent meals

Eating smaller, more frequent meals can help regulate blood sugar levels.

A study of prediabetic men found that those who ate smaller portion sizes and adopted other healthy nutritional changes were 46% less likely to develop diabetes than men who made no changes to their eating habits.

For suggested portion sizes, check out this advice from The Association of UK Dietitians. Our article, 9 tips to prevent overeating and encourage portion control, also has some helpful tips.

Drinking more water

Staying hydrated helps your body remove excess glucose through urine. The NHS recommends drinking six to eight cups of fluid a day, with water being a top choice.

If you’re struggling to increase your water intake, you could consider investing in a water bottle with time markings* as a reminder to drink throughout the day.

Our articles, 10 tips for staying hydrated and 9 healthy and hydrating alternatives to water, offer more ideas.

Following a low-carb diet

Following a low-carb diet can be effective at keeping blood sugar levels low and stable because carbohydrates raise them more than any other food group.

Check out our article, 8 tasty and filling low-carb meals, for inspiration.

Eating more fibre

Increasing your fibre intake can help you maintain a healthy weight, reduce blood cholesterol levels, and improve gut health.

The government advises that adults should eat 30g of fibre a day – yet most people eat far less.

For tips on increasing your fibre intake, take a look at our article: 10 easy ways to add more fibre to your diet.

Getting enough vitamin D

Studies have shown that vitamin D can help lower blood sugar levels and decrease the risk of type 2 diabetes.

To make sure you’re getting enough, check out our article: What is vitamin D and why do we need it to stay healthy?

Cutting down on alcohol

Heavy drinking can interfere with blood sugar control and lead to weight gain, which can increase type 2 diabetes risk.

Diabetes UK advises that the safest way to enjoy a drink and keep your risk of developing type 2 diabetes to a minimum is to stick to the NHS alcohol guidelines.

You’ll find plenty more healthy diet tips in our diet and nutrition section.

2. Be more active

Exercise can help reduce your risk of developing type 2 diabetes in multiple ways.

Not only can it help you maintain a healthy weight, but it can also increase the body’s sensitivity to insulin, so it can be used more effectively – helping to keep blood sugar levels stable.

Plus, studies have shown that, alongside helping prevent diabetes, staying active may play a role in reversing it.

If you’d like to start taking small steps toward being more active, it’s worth reading our article: 17 creative ways to increase your daily step count. And, for more ideas and inspiration, head to our fitness and exercise section.

3. Get support to lose weight if you need it

The NHS recommends taking some steps towards losing weight if your BMI is 25 or above.

However, while we all know that eating a healthy diet and being active are good for us, losing weight can be easier said than done. So there’s nothing wrong with reaching out for support if you’re struggling to lose weight on your own.

One way you can do so is by joining a weight loss support group. If you’re looking for a place to start, the NHS has a lists several useful weight loss plans on their website. Your GP will also be able to advise you on the best ways to lose weight based on your individual health needs.

You could consider asking friends and family for help, too – perhaps by asking them to exercise with you and support you in making healthy meal choices.

4. Try to cut down on smoking

The risk of developing type 2 diabetes increases with the number of cigarettes you smoke. For example, one study showed that women who smoked more than 40 cigarettes a day were 74% more likely to develop diabetes, while men had a 45% increased risk. This is backed up by a 2018 population-based study that shows a link between cigarette smoking and pancreatic cell function.

Nicotine in cigarettes can make the body less sensitive to insulin, affecting how well it can use it. This causes both glucose and insulin levels to rise, which can develop into type 2 diabetes over time.

If you’re looking to give up smoking but are concerned about how you might do this, it’s worth chatting with your GP, who will be able to advise you based on your individual circumstances.

For more advice, check out our article: 7 tips for quitting smoking.

Final thoughts…

Considering our risk of developing certain health conditions can be daunting. However, it can be an important first step in making some positive lifestyle changes and taking control of our health.

If you’re aware that you need to make some lifestyle adjustments and are feeling overwhelmed, it can help to start small. Often, small changes come together to make a big difference and will be more sustainable in the long term.

It’s also key to be kind to yourself when working on your health, and give yourself credit for any positive changes you make, however small they might seem.

For more information, support, and advice, you can visit the Diabetes UK website. You might also like to read our article: 12 science-backed ways to lower (or regulate) blood sugar levels in our diet and nutrition section.

https://restless.co.uk/health/healthy-body/type-2-diabetes-what-are-the-warning-signs-and-how-can-i-reduce-my-risk/?utm_source=midweek-email&utm_medium=email&utm_campaign=midweek_email_26-02-12_general&utm_content=midweek_email_26-02-12_general_versionc